SPRINTERS

SPRING BREAK WEEK!

 

 

100/200

200/400

Monday

Tempo Runs

10x200m with 3 minutes rest at tempo pace

(Tempo pace is 85% of your PR goal pace)

Yes, you will need a calculator!

 

Tempo Runs

· 1 mile warm up (instead of seagrave)

· 2x350m –rest 10 sec- 100m- rest 3 minutes

· 2x450m- rest 4 minutes

· 1x200-rest 10 seconds- 100m

(Tempo Pace is 85% of PR goal pace- see 400 chart!)

 

Tuesday

No Practice

 

No Practice

 

Wednesday

Plyos and Hip Mobility Drills

 

Plyos and Hip Mobility Drills

 

 

Thursday

Event Specific Speed Training

3x3 Sprint Flys 2a from Accel Start Position with 5 minutes and 8 minutes rest @90-95% PR Pace

 

 

Event Specific Speed Training

· 4 x 300 meters. First 50 meters all out. Next 150 meters, relaxed floating action. All out on last 100 meters. 8 minutes rest @90% PR Pace

 

· 5x100 meters strides with form running and walk back recovery

 

Friday

· No Practice

· No Practice

Saturday

No Practice

 

No Practice

 

 

 

 

 

 

Sprinters Warm Up

· Seagrave

· Sprint Drills

o 2x20m each

§  Walking A

§  Skipping A

§  Walking AC

§  Skipping AC

§  Straight Leg Bounds

§  Fast Leg R

§  Fast Leg L

§  Alternating Fast Leg

Sprint Flys 1

 


 

· Accelerate through the acceleration zone and reach near-to-maximum velocity at the beginning of the fly zone.

· Maintain near-to-maximum velocity through the fly zone and stay light on your feet as if you were running on hot coals.

· Decelerate gradually after fly zone to reduce risk of shin splints

 

 

 

Sprint Flys 2

 Variations of Sprint Flys 2:

  1. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
  2. 30 meter acceleration zone | 15 IN | 15 OUT | 15 IN | decelerate
  3. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
  4. 30 meter acceleration zone | 20 IN | 10 OUT | 20 IN | decelerate

 

· IN = Fly | Out = Maintain velocity with relaxed arm mechanics.

· Accelerate through the acceleration zone and reach maximum velocity at the beginning of the fly zone.

· Maintain maximum velocity through the OUT zone but with relaxed (not aggressive) arm mechanics.

· Take your time decelerating after last IN zone.  Reduce shin splints with a gradual deceleration.

 

Sprinter Plyos

1x20 total contacts for each jump with 2 minutes rest

· Scissor Jumps moving forward

· Lateral Jumps

· Toe Taps

· Standing Long Jumps

· Tuck Jumps

· Squat Jumps

· Squat Thrusts with Power Star Jump

 

Hip Mobility

5x5 hurdles

· Right Leg Single Hurdle

· Left Leg Single Hurdle

· Alternating Single Hurdle

· Over Unders

· A hops